Platypus' Beginners Guide to Running

firstborn said:
Too many posts to quote - But knocking minutes off a 5k time isn't a trivial task - have you considered the real difference in pace of a 20min 5k and an 18 min 5k, I don't mean the figures more how it would feel to you?
Click to expand...

Is it the same feeling of effort difference between a 20 minute 5K and a 22 minute 5K?
 
Richie said:
Try putting your figures in here - http://www.heartbreakhill.org/age_graded.htm

So you are saying you would have run a 5K in 15:40 and 10K in under 32:30?

For an 18-30 year old male that would put you firmly between National and World Class runners....
Click to expand...

At the start fo the year I was ranked top 50 UK over 10k, top 0.02% of club runners. 32min 10K is nowhere near national level, I train with a guy who has run 29min 10K, 64 HM and 2:20 marathon, he has never had a national vest. The group I train in is regular county district selection athletes, none of us are anywhere near national level. You'd need to run <30 10k or <14 5k for a national vest.

World class is <28min 10k and <13:30min 5k.
 
Fuggan said:
What sort of training do you do for such results?
Click to expand...

75-90 mile weeks.
Mon AM - S&C and easy miles in winter
Mon PM - steady state

Tue AM - easy
Tue PM - Speed sesh with group

Wed AM - easy
Wed PM - easy

Thu AM - easy
Thu PM - Tempo/Hills or speed sesh in summer with group

Fri AM - S&C
Fri PM - easy

Sat AM - tempo/long reps/fartlek with group
Sat PM - easy

Sun AM - long run
Sun PM - S&C

That's in very very basic general terms of a structured week, every night would have 40 mins of stretching/foam rolling as well and I get sports massage every second sunday.

If you want to see more specifics on sessions and mileage on that then let me know if you are properly interested happy to give a better breakdown if it will help people out :) The morning AM easy is typically 30 mins and the evening easy runs typically 45-60 mins.
 
xdcx said:
At the start fo the year I was ranked top 50 UK over 10k, top 0.02% of club runners. 32min 10K is nowhere near national level, I train with a guy who has run 29min 10K, 64 HM and 2:20 marathon, he has never had a national vest. The group I train in is regular county district selection athletes, none of us are anywhere near national level. You'd need to run <30 10k or <14 5k for a national vest.

World class is <28min 10k and <13:30min 5k.
Click to expand...

Whilst extremely impressive I take these claims with a pinch of salt these days, especially given that the creator of this thread is a pure fantasist. Sorry.
 
firstborn said:
Whilst extremely impressive I take these claims with a pinch of salt these days, especially given that the creator of this thread is a pure fantasist. Sorry.
Click to expand...

:confused: Powerof10 and RunBritain rankings exist for this very reason, there is no lying or making stuff up in this game buddy.
 
firstborn said:
I've yet to see a race result to back up any claim or even an event run that he's claimed to have entered. Such is the internet.
Click to expand...

So, are you referring to xdcx or Platypus? I've never seen Platypus post anything odd.

Did you mean to say "the creator of this reply" rather than thread?
 
Well choose what you want to believe but Powerof10 and RunBritain do not lie, everything is taken from official results. I do however refuse to link my profile to strangers as it contains my full name, club, date of birth and every race I have run. I am not the sort of person who lies about what I have done, why lie to yourself? A 33min 10K is not even worth lying about, I plan to run minutes quicker than that in my life.
 
Well, let's move on anyhow.

Hopefully going to do my second run tomorrow and actually make it a proper 5k this time :p

My legs are still hurting from Tuesday's run but they feel like they're almost better. Thankfully the soreness doesn't seem to be massively affecting my cycling. I'm definitely a bit slower than normal but compared to doing squats it's not so bad.

Walking around is damn painful though.
 
pb.jpg
 
firstborn said:
It' nothing personal I assure you, I'm just cranky :P But wish you luck with your aims.

Edit: That is impressive :)
Click to expand...

Thanks :) I do understand where you are coming from and don't blame you. We are strangers on the web, I know it nothing personal and can understand the being skeptical. I've posted in this thread for a while and never mentioned my times and stuff because I know how it is, but when I post in here I do genuinely try to help people out and hope the info is useful, I wouldn't tell porkies, life's too short for that. I only mentioned my times as it seemed relevant to the guy wondering if anyone had gotten from >20 mins to something decent, and I done so because I remember being in that situation years ago wondering the same thing. Nothing better than some nice motivation for plonkers who think running about the shop is great fun :p
 
Good lord. I hope there are no genuine beginners reading the "Beginers Guide to Running" as the amount of elitest willy waving going on in here would put them right off.

/Salsa
 
You must log in or register to reply here.
Back
Top Bottom